HIIT and Heart Rate

M

marymac

Cathlete
I am trying to lose weight, so I am doing heavier weights, gym styles and 4DS and HIIT 2x a week. I also do some steady state cardio on the weekend. Today, I warmed up for 7 minutes and then sprinted for 30 seconds (my heart rate got up to max 185-190) and then I would slow jog till it came back down to about 150, about a minute recovery. I did 8 intervals and then jogged 10 minutes to cool down. Am I doing this right. Should I be watching my heart rate to come down or just go again after 30 seconds. It was a good workout, but should I being feeling exhausted after it, because I don't. Thanks for any input or suggestions on how you do HIIT and how often.

Mary
 
If you go to the body for life women's group on yahoo, you can post your question and they will send you lots of HIIT info.....
 
That video was very informative but he did not say how long to do the walking for in between intervals. Would you do it for 2 minutes, 5 minutes, etc.
 
Thanks that was helpful. Maybe I need to walk after each interval, that is what he stressed and then my heart rate would come down quicker and I could go again after 30 seconds. How many intervals do people do or do you do it for say a set time frame, 15 minutes of intervals.

I'm so excited for this faster more efficient way to exercise. It reminds me of my track days. I hope it melts the fat.

Mary
 
I am really enjoying trying the HIIT stuff. I have been doing it about 2x a week for a few weeks. I still need to clean up my diet a bit, but I feel good so far!

I love to hear how others are doing using HIIT also.

Mary
 
Hi Debbie,

I'm no expert, but what I've been doing is making my slow pace time about double what I sprint for, so if I sprint for 45-60 seconds, then I walk for 90 seconds to two minutes. By the time I'm done with a sprint, I'm breathing so hard that I simply MUST walk or I'll pass out!

Mary,

I generally do about 20 minutes of intervals. I don't know how many that works out to exactly, but maybe 6-8. I warm up for a few minutes and cool down for a few minutes, so my total time on the treadmill usually runs to about 25 minutes.

I agree that it's an efficient way to get a great workout in. Yesterday it took me an hour to finally stop sweating after my workout! I need a second shower by the time I'm done getting ready for work :p . It's nuts.

Jen
 
HI Debbie,

This is from the Body for LIfe women's yahoo group - and just my 2 cents....I DON"T go for lung burning vomit intervals....to 85 percent of my max (which is 160 for me) during the high point is just fine....

From BFL Women's chat, author is Skwigg:


"Here's the deal. The 20 minute high-intensity interval training (HIIT)
sessions should very nearly kill you. They should be 20 minutes of
heart-pounding, lung-burning, leg-burning, queasy insanity that leave you
gasping and drenched. Hitting that 10 on cardio means reaching an intensity
that you couldn't possibly physically maintain any longer than 30-60
seconds. It's all out full-blast craziness. The 10 is definitely ANaerobic
(without oxygen)."
 
Wow!!! Just thinking about hitting 10 on my treadmill is making me sweat already.. LOL!! I will have to try this. It sounds like a great workout in a short time. Will the calories on my heart rate monitor be much lower than when I workout for 45 minutes?
 
The workout I did the other day totaled 30 minutes, with a 7 minute warm up, 8 30 second intervals with 60-90 minute recoveries and a 10 minute jog to cool down and I burned 380 calories. That's alot of bang for the buck. I just do it outside where I do a full sprint.

Mary
 
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